These Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries are a healthy alternative to the classic pub staple or Friday night take out!
When I was growing up, we had fish and chips every Friday and it was such a treat. My mom or dad and I would pick up our go-to halibut and chips at the local fish fry and they would come in a cardboard box wrapped up in a ton of newspaper. My sister and I would pretend we were opening valuable gifts for ourselves (and I guess, ultimately, that’s what they were), and we would gobble up our fish and chips with absolute glee.
Today, I still love me some classic fried fish and chips, but it’s more of a treat than a weekly occurrence. My Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries on the other hand is total weeknight fair game.
How to make Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries
First of all, where they heck do you find gluten free panko? Well, you make it! Out of cereal! I pulse some classic Rice Chex cereal in a food processor until it reaches a panko-like consistency that gets light, crispy and oh-so-addictive. I then use a combination of gluten free flour and a high-fibre, omega-3 rich “flax egg” to adhere the goods. It bakes up light and crispy and is absolutely divine with my sweet potato fries.
And I adore me some good Sweet potato fries. I love classic russets, especially fried, but when it comes to the baked varieties, I’m all about sweets.
The combination of this light and crispy gluten free baked panko fish and these sweet, crispy and hearty sweet potato fries totally trumps the fish and chip nights of my youth. And hey, if you want to wrap it up in newspaper just to open upon a gift, I definitely wouldn’t judge.
What are some of your favourite take-out go-tos that you would like a home-made version for?
Have you tried these Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries?
Leave me a comment below with your thoughts!
Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries
Ingredients
Panko Fish:
- ¼ cup ground flax seed
- ½ cup + 2 tablespoons water
- 1/3 cup gluten free oats
- 1/2 teaspoon table salt
- ¼ teaspoon cracked black pepper
- ¼ tsp chili powder
- 4 cups Chex cereal
- 4 thin white fish filets
- Fleur de sel for sprinkling
Sweet Potatoes:
- 2 medium sweet potatoes cut into ¼” thin fries
- 2 tbsp . extra virgin olive oil
- 1/2 tsp sea salt
- 1/4 tsp cracked black pepper
- ¼ tsp chili powder
- Fleur de sel for sprinkling
Instructions
- Preheat oven to 450 F. Lightly grease two baking sheets and place them in the oven to preheat.
- To make the flax egg, mix the flax and water together in a small bowl and let it sit in the fridge for 20-30 minutes until it reaches a gloopy egg-like consistency.
- Place the oats in a small food processor and pulse until they reach a flour-like consistency. In another bowl, mix together the oat flour, salt, pepper and chili.
- Add the chex cereal to the food processor and pulse until it breaks into crumbs. Transfer to a third bowl.
- Dip the fish filets into the flour, then transfer them to the flax egg until well coated. Finally, coat them in the Chex panko crumbs. Transfer to one of the preheated baking sheets.
- Meanwhile, mix the potatoes with the oil, sea salt, pepper and chili. Transfer to the other large baking sheet in a single layer and bake for 25 to 30 minutes, turning once for even browning.
- About 15 minutes into your sweet potatoes cooking, add in a second sheet with the fish and bake for about 12 to 15 minutes or until cooked through and just slightly starting to brown. Chex, like panko, doesn’t get super golden brown so you’ll likely just see a slight golden hue.
- While still hot, top the fish and chips with a pinch of fleur de sel.
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Jackie Garvin says
Love a cider bribe for pork. I need to cook pork tenderloin more often. I’m in a habit of reaching for pork chops or pork loin roast. Thanks for the inspiration.
Ilka says
So many delicious recipes! Such a fabulous roundup!
Sarah says
This is so great! Can’t wait to try the buffalo chicken lettuce wraps!
Abbey Sharp says
Yay!
Shannon @ KISS in the Kitchen says
What a fun recipe! Seems like restaurant quality, but easy enough to do at home!
Shannon @ KISS in the Kitchen says
These all look delicious, Abbey! Especially have my eye on the prosciutto wrapped chicken with cranberries and hummus- wow!
GiGi Eats says
Stuffing AVOCADOS with CHICKEN = heaven on earth!! I plan on creating an interesting chicken recipe later this week, and pretty pumped about it because it’s just so weird. LOL
Abbey Sharp says
haha it’s the perfect combo!
Liz @ I Heart Vegetables says
I know my husband would enjoy the fish and I’d eat all the fries 😉 haha
Vicky | The Flourishing Pantry says
This sounds absolutely wonderful, though I’ve never heard of chex before, will have to do some research and see if I can find it or something similar here in Dublin!
Abbey Sharp says
Yay! Awesome! Good luck Vicky 🙂
Bridget @EatRightMama says
I’m with you Abbey–I LOVE peanut sauce–(though I haven’t tried it on Crocs yet!) Maybe your recipe will entice me to like Brussels sprouts! I’m probably the only RD that doesn’t like them. I do keep trying them though!
Esther says
Those Brussels are perfection! I’m so glad I discovered I actually like them as an adult!
Peanut sauce makes everything better 🙂